Do not counterbalance. For the hang snatch, be sure that your toes remain on the ground during the hinge, and do not not jump until you reach the power position.

IV. Conditioning

AMRAP 6

50 Double Unders

400/320m Row

30 Lateral Erg Burpees

10 Muscleups

V. Optional Conditioning (session 2)

30 Minute Assault Bike

*Every 6 Minutes (4 sets) stop to perform:

12 Incline DB Curls (2111)

24 Banded Tricep Extension

These single-joint exercises are a good way to increase strength at the elbow joint, and improve endurance on exercises like butterfly pull-ups and ring dips. Spend extra time rolling out your triceps and biceps after this workout.

This should be performed at 65-75% effort. If you aren't sure how this feels, try to keep a fast but consistent breathing pattern that is controllable. Relatively no lactate buildup while on the bike.

If you have a fitbit, Iwatch, or heart rate monitor of any kind use the following formula to determine your maximum heart rate, and then keep your heart rate between 65-75% of your MHR: